teamdescription

teammembers

• 
  bluedevil2k8
• 
  cambiochamp

teamwall

• 
  bluedevil2k8 on 16/10/08

  Gents, let's kick off Octoberrunninfest now
  
  Morning: 2 miles running within 15 mins
  Evening: 2 miles elliptical within 20 mins
  
  Alex, I can do it SO CAN YOU.
  
  Stop sitting on your lazy ass and be the MAN.
• 
  cambiochamp on 9/9/08

  9/8/08
  
  Treadmill @ 1.0 incline
  15mins @ 8mph
  
  Incline Bench
  1x15 @ 100
  1x12 @ 120
  1x12 @ 80
  
  DB curl
  1x15 @ 20
  1x10 @ 25 (negatives)
  
  DB overhead tricep extension
  2x12 @ 30
• 
  cambiochamp on 9/9/08

  9/6/08
  
  Upright Bike
  10mins LVL8
  10mins alternating LVL 12 and 6 1 min each
  10mins LVL 8
  
  Treadmill at 1.0 incline
  15 mins @ 7mph
  
  nice job scott! keep it up man! CANALI
• 
  bluedevil2k8 on 8/9/08

  Fri: 2 miles outdoor running, 1 mile treadmill running @ 8mph, set up crunches, bicep pull-ups
  Sat: 10 min treadmill running @ 8 mph
  Sun: Various super-set upper-body training, 20 min treadmill running @ 8 mph
  
  Protein, protein, protein
  
• 
  on 7/9/08

  9/5/08
  
  Treadmill @ 0.5 Incline
  5 min @ 6 mph
  5 min alternating 10 and 6 mph (1 min each)
  10 min @ 6 mph
  
  DB Arnold Press
  1x15 @ 15
  1x15 @ 20
  1x12 @ 25
  
  Seated Row
  2x15 @ 100
  1x15 @ 120
  
  Lat Pull
  2x15 @100
  1x15 @120
  
  DB Bench
  2x15 @ 35
  
• 
  on 7/9/08
• 
  cambiochamp on 6/9/08

  9/4/08
  
  Treadmill @ 1.0 incline
  5 min @ 6.5 mph
  5 min @ 8 mph
  
  Tricep Rope Pushdown
  1x12 @ 40
  1x8 @ 50
  1x7 @ 30
  1x10 @ 40
  
  DB Bicep Curl
  1x12 @ 20
  1x10 @ 25
  1x15 @ 15
  
  DB Straight Leg Dead Lift
  1x15 @ 30
  1x15 @ 35
  
  DB Shrugs
  1x12 @ 30
  1x12 @ 35
  
  DB Arnold Press
  2x12 @ 15
  
• 
  cambiochamp on 6/9/08

  9/3/08
  
  1 mile run at Kosciuszko Park
  3 100-yard pick-up sprints
• 
  cambiochamp on 3/9/08

  9/2/08
  
  treadmill @ 1.0 incline
  5min @ 6.5mph
  1min @ 10mph
  1min @ 5mph
  1min @ 10mph
  1min @ 5mph
  1min @ 6.5mph
  
  incline bench
  1x12 @ 100
  1x10 @ 110
  1x5 @ 120
  1x4 @ 90
  1x3 @ 60
  
  DB fly
  2x15 @ 15
  
  bent over db reverse fly
  1x12 @ 5
  1x12 @ 10
  
  lat pull
  1x15 @ 50
  1x15 @ 70
  1x12 @ 90
  
  PROTEIN!!
• 
  bluedevil2k8 on 26/8/08

  Treadmill
  Duration 9 min, incline 2, speed 9
  7 4 J
  Rock on!
• 
  bluedevil2k8 on 22/8/08

  08/20/08 11:00pm mini-workout summary
  vertical chest press 20/160, incline press 10/120, pull down 10/130, seated row 10/120, camber curl 10/100, incline ab machine 30,30/60, treadmill 0.7miles
• 
  cambiochamp on 20/8/08

  hey good work scott! what exactly is the perfect morning pushup? also when do u want to get together to practice soccer? xoxo
  
  ALEW 8/19/08
  Treadmill 0.5 incline 15 mins 6mph, 15 mins 6.5 mph
  
  
• 
  bluedevil2k8 on 19/8/08

  08/18/08: Bicep curl: 2 sets of 10 reps @ 80 lbs; tricep pull down 2 sets of 10 reps @100 lbs; pull ups 2 sets; ab crunch 2 sets @ 60 lbs; the perfect morning wakeup pushup 1 set 30 reps
• 
  cambiochamp on 19/8/08

  ALEW 8/18/08:
  Treadmill 30 mins @ 6mph, 0.5 incline
  
• 
  cambiochamp on 14/8/08

  here's an interesting body-weight routine i came across that looks fun.
  
  Strength Exercises
  Day 1 – 3 circuits
  Superset 1
  Bulgarian split squat (elevated rear leg, single leg squat) 10-reps
  T pushup (hand to sky) – 12 reps
  Rest 1 min
  Superset 2
  Pullup (or jump up and fight down) 1-rep before failure
  Single leg RDL – 10 reps per leg
  Rest 1 min
  Superset 3
  Tempo pushup (5 seconds down, 5 at bottom, power up) – 5 reps
  Prisoner squats 15-reps
  Seated leg scoops – reps each way
  

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